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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

10/17/17

SANDBAG/KEG STRICT PRESS: 3X12

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15min, AMRAP:

15, PUSH-PRESS #115

15, DB BURPEES #50

15, BOX JUMPS

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ODD MIN - 7, TOES TO ROPE

EVEN MIN - 7-9, STRICT HSPU (DEFICIT IF POSSIBLE)

X 12MIN

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BIKE INTERVALS: FROM CHRIS HINSHAW

4MIN EASY/3MIN MOD/2MIN HARD

3MIN EASY/2MIN MOD/1MIN HARD

2MIN EASY/:90SEC MOD/:45SEC HARD

1MIN EASY/:45SEC MOD/:30SEC HARD

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